Buffalo chicken wrap. That name alone brings back a moment I’ll never forget. When I was newly promoted at my company, I had to inspect every department, including the cafeteria kitchen. What I saw made my stomach turn: unwashed vegetables, roaches behind fridges, and even rats at night. One of my colleagues found a worm in his salad. I was stunned.
That same day, I made a promise to myself: never again. I started bringing my meals to work. At first, it was just for safety. But then I stumbled into a whole new routine of quick meals I could trust. One of the first recipes I recreated was the buffalo chicken wrap—except this version was clean, healthy, and full of real flavor.
With high-protein grilled chicken, crisp romaine, and spicy sauce, this easy recipe became my go-to. The wrap is bold, filling, and doesn’t fall apart in your lunch bag. It’s part of why I started this site. If you’re tired of mystery cafeteria food, you’re not alone. You’re in the right place.
Try something better today—like the Grilled chicken caesar wrap or this bold buffalo chicken wrap below.
Table of Contents
Why You’ll Love This Buffalo Chicken Wrap
Buffalo chicken wrap is fast, flavorful, and packs a spicy punch that keeps you full until dinner. It’s great for anyone who loves bold flavors but wants an easy meal prep option. Each bite is loaded with juicy chicken, creamy dressing, sharp cheddar, and crunchy greens—all wrapped in a warm tortilla.
This wrap is one of those healthy recipes that doesn’t feel like a compromise. It’s budget-friendly, perfect for work lunch ideas, and fits into quick meals or weeknight dinners. Whether you’re meal prepping for the week or need a 15-minute dinner, this is a winner.
You can even switch it up with spicy jalapeños, fresh avocado, or keep it classic. This recipe is crammed with flavor—and zero guilt.
Need a cooler twist? Check out our fresh Chicken Caesar salad wrap to change up your routine without adding time in the kitchen.
Buffalo Chicken Wrap Ingredients and Smart Prep
Buffalo chicken wrap ingredients are simple and nourishing. Here’s what you’ll need for 4 wraps that work for lunch or dinner:
- 1 lb chicken breast or tenders – high in protein, perfect for fitness meals
- ½ cup buffalo sauce – choose Frank’s or make your own for that signature heat
- 4 large flour tortillas – or use gluten-free or lettuce wraps for low-carb recipes
- ½ cup ranch dressing – or sub with Greek yogurt for a lighter choice
- 2 cups romaine or iceberg lettuce – adds crunch and fiber
- ½ cup shredded cheddar – use Mexican blend for a twist
- ½ cup carrots & sliced red onion – bring color, crunch, and extra nutrition
For those following meal prep ideas, you can marinate the chicken overnight and pre-chop the veggies. Everything stores well in airtight containers. Assemble just before eating for the best texture.
For a crispy version, try our Crispy chicken wrap loaded with bacon and pickled onions.
Print
Buffalo Chicken Wrap
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 4 wraps 1x
- Category: Lunch
- Method: Stovetop
- Cuisine: American
Description
A bold, protein-packed buffalo chicken wrap loaded with juicy grilled chicken, crisp greens, cheddar, and spicy sauce—perfect for meal prep or quick lunches.
Ingredients
- 1 lb chicken breast or tenders
- ½ cup buffalo sauce
- 4 large flour tortillas
- ½ cup ranch dressing
- 2 cups romaine or iceberg lettuce
- ½ cup shredded cheddar cheese
- ½ cup carrots, shredded
- ¼ cup sliced red onion
Instructions
- Slice chicken into thin strips. Marinate with olive oil, buffalo sauce, garlic powder, smoked paprika, and salt for 10–30 minutes or overnight.
- Cook chicken in a non-stick skillet or air fryer over medium-high heat for 4–6 minutes until fully cooked and golden.
- Warm tortillas in a dry skillet for 10–15 seconds per side.
- Spread ranch on each tortilla. Layer with lettuce, carrots, onions, shredded cheese, and cooked chicken.
- Fold sides inward, then roll tightly. Cut in half if serving immediately or wrap in foil for later.
Notes
For a lighter version, use Greek yogurt instead of ranch. Swap flour tortillas for lettuce wraps if low-carb. Store components separately and assemble just before eating to keep everything fresh.
Nutrition
- Serving Size: 1 wrap
- Calories: 420
- Sugar: 3g
- Sodium: 900mg
- Fat: 24g
- Saturated Fat: 7g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 85mg
Keywords: buffalo chicken, wrap, lunch, spicy, meal prep
Essential Utensils for Making a Buffalo Chicken Wrap
Buffalo chicken wrap doesn’t demand fancy equipment. You likely have everything you need already. But using the right tools makes prep smoother, especially when cooking at home during a busy week.
- Non-stick skillet or air fryer – for juicy, evenly cooked chicken
- Cutting board and sharp knife – to slice the chicken and veggies cleanly
- Mixing bowls – for quick marinating and tossing ingredients
- Storage containers – perfect for those following make-ahead recipes or meal prep ideas
- Foil or parchment paper – to keep your wraps intact for transport
Want a faster version? Try using the air fryer method we recommend in our Alexia Sweet Potato Fries Air Fryer Pairing Guide.
How to Prepare the Buffalo Chicken Wrap
Buffalo chicken wrap comes together in five easy steps. This recipe is ideal for 30-minute meals or a Sunday prep session that fuels your week.
- Marinate the chicken: Slice your chicken into thin strips. Mix with olive oil, buffalo sauce, garlic powder, smoked paprika, and salt. Let sit for 10–30 minutes (or overnight).
- Cook the chicken: Heat a non-stick skillet or air fryer to medium-high. Cook strips for 4–6 minutes until golden and fully done.
- Warm the tortillas: In a dry skillet, toast each wrap for 10–15 seconds per side to make folding easier.
- Layer your wrap: Spread ranch, add lettuce, carrots, onions, shredded cheese, and hot chicken.
- Wrap it up: Fold sides inward, then roll tightly. Cut in half if serving fresh or wrap in foil for later.
That’s it! A satisfying lunchbox meal that keeps its shape, stores beautifully, and tastes like a comfort food win.
Substitutions and Smart Swaps for Buffalo Chicken Wrap
Buffalo chicken wrap works for nearly every diet with just a few adjustments. Here are smart swaps to try:
- Keto/Low Carb: Use romaine or iceberg lettuce leaves instead of flour tortillas.
- Dairy-Free: Skip cheese and use a plant-based ranch or hummus for creaminess.
- Vegetarian: Sub in crispy tofu or tempeh tossed in buffalo sauce.
- Gluten-Free: Grab certified gluten-free wraps or make a rice paper roll version.
- Cheese Variations: Swap cheddar with blue cheese for a tangy kick or a dairy-free blend if needed.
This recipe is flexible, delicious, and easy to tweak for your lifestyle. Looking for a zesty alternative? Our Chicken fajita wrap delivers bright peppers and smoky spice in every bite.
What to Serve with Buffalo Chicken Wrap
Buffalo chicken wrap is satisfying on its own, but pairing it with the right side can turn your lunch into a full meal. Whether you’re eating at your desk or packing for a picnic, these ideas deliver flavor and balance.
- Sweet potato fries: Try our go-to Alexia sweet potato fries air fryer version for a crunchy, nutrient-packed side.
- Fresh fruit salad: Adds sweetness and hydration, especially great during summer lunches.
- Cucumber slaw or ranch pasta salad: Keeps things cool and balances the heat of the wrap.
- Greek yogurt dip and veggie sticks: High protein, low mess, and lunchbox friendly.
- Pickle spears or olives: Add a salty crunch that contrasts with the spicy buffalo sauce perfectly.
These simple sides match the energy of healthy recipes without complicating your prep time. Want more variety? Rotate wraps with our Buffalo chicken wrap and Crispy chicken wrap each week.
If you made this recipe, please leave a rating at the bottom of the page! Your feedback is valuable to me and other readers. For more delicious homemade recipes, subscribe to my Newsletter and join me on Pinterest, Facebook, and X!
Buffalo Chicken Wrap for the Win
Buffalo chicken wrap proves that a great lunch doesn’t need to be fancy or time-consuming. It’s bold, protein-rich, and endlessly customizable to fit your cravings or your meal plan. Whether you prep the filling ahead or make it fresh, the flavors stay strong and satisfying.
This is more than just another recipe—it’s a staple that’s helped me feel good about lunch again. If you’re ready to skip cafeteria roulette and take control of what you eat at work, this wrap’s the right place to start.
Keep things exciting by switching it up with the Grilled chicken Caesar wrap or our tangy Chicken fajita wrap. They’re all designed with working life in mind—fast, reliable, and full of flavor.
Buffalo Chicken Wrap FAQ
What does a buffalo chicken wrap have in it?
A buffalo chicken wrap typically includes grilled or crispy chicken tossed in buffalo sauce, lettuce, shredded cheese, ranch or blue cheese dressing, and veggies like carrots and onions, all wrapped in a flour tortilla.
What cheese goes best with a buffalo chicken wrap?
Sharp cheddar is a classic, but blue cheese adds tang and creaminess that complements the spicy chicken. Mexican cheese blend also works well for a milder option.
Why is buffalo chicken spicy?
The heat comes from buffalo sauce, which is made with cayenne pepper hot sauce, butter, and seasonings. It gives the chicken its signature spicy kick.
What to put on a chicken wrap?
Common additions include lettuce, tomato, cheese, sliced onions, avocado, bacon, and dressings like ranch or Caesar. Customize based on your taste or dietary needs.
Why is it called buffalo chicken?
The name comes from Buffalo, New York, where the original spicy chicken wing recipe was invented in the 1960s at the Anchor Bar.
How do I make a wrap?
Lay your tortilla flat, layer ingredients in the center, fold in the sides, then roll it tightly from bottom to top. Warm tortillas are easier to work with and less likely to tear.
